The plate rule: how to control the amount of food eaten

Правило тарелки: как контролировать объемы съедаемой пищи

Plate Rule – this is a principle that will appeal to those who are already tired of constantly counting calories, weighing food. This is the easiest way to learn how to control the calories you eat without wasting time counting them. This method will save you a lot of time and nerves.

To start this type of food, you need to take an ordinary plate with a diameter of 20-24 cm and divide it in half (mentally – Ed.) After that, we divide another part in half. As a result, we got a plate divided into three parts, one of which is – largest, second and third – smaller.

How to fill the parts of the right plate

The first largest part is for vegetables. They are low in calories and so you can eat more of them. Vegetables are also rich in fiber, vitamins and minerals. Vegetables can be eaten fresh or boiled, stewed or grilled. It is better to season vegetable salads with lemon juice or linseed oil.

Follow us on Telegram

It is worth noting that in this case, potatoes and legumes should not be assigned a place in the vegetable department. You can put cucumbers, tomatoes, broccoli, cabbage, zucchini, carrots, pumpkin, arugula, eggplants on a plate. Vegetables should be eaten at the beginning of your meal.

The second part is carbohydrate. After you have dealt with vegetables, you can safely proceed to the side dish. This refers to: cereals (wheat, buckwheat, oatmeal, rice, etc.); potato; durum wheat pasta; wholemeal bread.

But you need to remember that:

• In no case should you fry potatoes, it is best to boil them;

• Pasta buy only durum wheat;

• Porridge is better not to cook, but to steam;

• Never fill the side dish with sauces, ketchup or mayonnaise.

My default image

The third part of a simple plate – protein. We all know that protein – essential component of a balanced diet. Protein is especially useful for those who are actively involved in sports, as it is considered the building material of muscles. Protein restores muscles after heavy loads and has a positive effect on the functioning of many systems and organs.

What can be put in this part of the plate:

• Lean meat, chicken, rabbit (only the skin needs to be removed);

• Fish (salmon, salmon, mackerel) should be consumed only in the morning; low-fat varieties are also possible in the second;

• Shrimp, squid, oysters;

• Boiled eggs, scrambled eggs;
• Beans;

• Soy products;

• Cottage cheese 0-5% fat.

The Plate Rule: Main Advantages and Disadvantages

It is worth noting that the plate rule is not suitable for all meals. Basically it should be used during lunch. For people who are not trying to lose weight, the plate rule can be suitable for an evening meal, but when losing weight, the last meal should not contain carbohydrates. parts, we can highlight the most important advantages of this type of food and its disadvantages.

Benefits:
• You save a lot of time, no need to count calories;

• Your diet becomes varied;